Absolutely new to fitness. I am 170cm and I weigh roughly 47kg.

Absolutely new to fitness. I am 170cm and I weigh roughly 47kg. Cannot afford gym, but I made myself these weights, theyre not greatest but I think they'll do. They each weigh about 7.2kg. How to start and what to do to get myself fit with these?

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  1. 1 month ago
    Anonymous

    Fricking neat-o!

  2. 1 month ago
    Anonymous

    Kino dbs, godspeed twinklord

  3. 1 month ago
    Anonymous

    Post physique immediately

    • 1 month ago
      Anonymous

      >170cm and I weigh roughly 47kg

      Please post body. I'm the same height as you, weigh about 20kgs more and still look thin. I can't really imagine being physically possible to be 20kgs less for me

      Show tummy plz :3

      Here is a pic

      • 1 month ago
        Anonymous

        Are you OP or the +20kg guy?

        • 1 month ago
          Anonymous

          OP

          • 1 month ago
            Anonymous

            Ok (you have a nice tummy btw)
            First thing is eat more, otherwise, look up dumbell only routines/exercises.
            You should focus on your shoulders with your dumbells.
            Do calisthenics etc for chest/back etc

      • 1 month ago
        Anonymous

        lol im only 1-3 inches taller and started at that same weight but i looked like fricking death. literally looked like a starved corpse from dachau

      • 1 month ago
        Anonymous

        L O N D O N
        O
        N
        D
        O
        N

      • 1 month ago
        Anonymous

        Sex

  4. 1 month ago
    Anonymous

    Cool. Just lift them and see what happens.

  5. 1 month ago
    Anonymous

    Based
    What diameter are the handles?

    • 1 month ago
      Anonymous

      Around 3Å

      • 1 month ago
        Anonymous

        Could you convert that to cm (centimeters) please

      • 1 month ago
        Anonymous

        wtf is that?

      • 1 month ago
        Anonymous

        3 Ångström? As in 3*10^-10 m?

    • 1 month ago
      Anonymous

      OP here, in circumference they are about 5,5cm and in diameter about 1.75cm

      • 1 month ago
        Anonymous

        If you can wrap tape around the handles to make the diameter closer to 1 inch that would be better for your grip.
        Most hand grips are 1inch diameter (2.54cm)

      • 1 month ago
        Anonymous

        Also bless you for building your own equipment, I built my own cable machine and calf raise platform.

        How did you build your dumbells?
        What materials did you use?

        • 1 month ago
          Anonymous

          The circle weight things are something i found in a civic scrapyard there was a big box full of them so i got few of them. I had the bars laying in garage and i made the threading on them. Just combined things together. Sorry, my english is not best

          • 1 month ago
            Anonymous

            Get more of those circle weights if you can.
            Your english is good, where are you from?
            (I am from Scotland)

            • 1 month ago
              Anonymous

              Only got another two of them, Im from Czechia.

              • 1 month ago
                Anonymous

                Ayy, good cars and good guns.

              • 1 month ago
                Anonymous

                Keep them and see if you can find more.

                Otherwise, make larger ones from concrete?

  6. 1 month ago
    Anonymous

    I could hug you to death, cutie

  7. 1 month ago
    Anonymous

    You'll want to use calisthenics as compounds first.
    Pull ups and dips for example. If you're strong enough you add weight, if not it's fine.
    After you finish your compounds, you do oh tricep extensions and bicep curls. Do them to failure, or at least do 10 reps while your muscles are burning, and repeat the process until you reach failure, that's what I do if I want to reach failure with light weight.
    So, that's it, the excercise list is this:
    >dips/push ups
    >pull ups
    >bicep curls
    >oh tricep extensions
    >lateral raises
    Since you're skinny I imagine you wont have a hard time learning:
    >pistol squats
    Overtime you can add the dumbbells.
    For hamstrings:
    >single leg deadlifts with the dumbbells

    As for how you're going to divide your excercises during the week I'd recommend a ppl because it wont be as fatiguing as upper lower for example. But you can pretty much use any split you want

    • 1 month ago
      Anonymous

      /thread

      First thing you want to do is add some calories into your diet. Not much just about 200 Cal will do. Try to make those extra calories mostly protein. Workout 10 minutes a day 5 days week. Push-ups, sit-ups, squats, and barbell curls. Sets of 10-20 of each. Weigh yourself every week. If you start to lose weight add in another 100 Cal and drink an extra cup of water a day. If you gain more than 2lbs/1kg in a week cut 100 Cal a day from your diet. If you start noticing you are getting fat of course cut your calories and maintain your weight at just slightly fat. In a year you will have a decent physique.

      literal bot reply
      >i only have dumbbells
      >dO bArBelL CuRLS bRo

  8. 1 month ago
    Anonymous

    >170cm and I weigh roughly 47kg

    Please post body. I'm the same height as you, weigh about 20kgs more and still look thin. I can't really imagine being physically possible to be 20kgs less for me

    • 1 month ago
      Anonymous

      Show tummy plz :3

  9. 1 month ago
    Anonymous

    First thing you want to do is add some calories into your diet. Not much just about 200 Cal will do. Try to make those extra calories mostly protein. Workout 10 minutes a day 5 days week. Push-ups, sit-ups, squats, and barbell curls. Sets of 10-20 of each. Weigh yourself every week. If you start to lose weight add in another 100 Cal and drink an extra cup of water a day. If you gain more than 2lbs/1kg in a week cut 100 Cal a day from your diet. If you start noticing you are getting fat of course cut your calories and maintain your weight at just slightly fat. In a year you will have a decent physique.

    • 1 month ago
      Anonymous

      since he only has one pair of dumbbells he should probably just do as many reps as he can for sets unless he can find something heavier as he will probably be able to do more than 20 reps quite soon

      • 1 month ago
        Anonymous

        They are 47kg and never worked out. Let them work out at a beginner's pace. Going overboard from the start sets you up for failure. Of course they should move up in weight whenever they start finding it too easy.

        • 1 month ago
          Anonymous

          >they/them

  10. 1 month ago
    Anonymous

    I could quite easily overhead press you for reps

    • 1 month ago
      Anonymous

      i literally curled him a few days ago for a 1rm :S

  11. 1 month ago
    Anonymous

    >but I made myself these weights
    SOUUUUUL!!!!

  12. 1 month ago
    AnavarGuy

    >cannot afford gym
    Anon that sounds like a you problem. Start making some career gains.
    That aside you probably also can't afford to eat well enough to significantly build muscle if you can't pay like $30/mo for a gym.

    • 1 month ago
      Anonymous

      gyms are just wastes of money. all you need is enough money for protein, if you cant figure out how to achieve muscular hypertrophy without muh gym then you are an evolutionary failure

      • 1 month ago
        Anonymous

        Equipment really does help

        • 1 month ago
          Anonymous

          you can literally curl buckets full of sand. "equipment" is a misnomer

          • 1 month ago
            Anonymous

            Pointless minimalism is a fool's game

            • 1 month ago
              Anonymous

              and frivolous spending is the poor mans game. i guess its literally splitting hairs at this point

              • 1 month ago
                Anonymous

                How about I split you in half? 😉

            • 1 month ago
              Anonymous

              not everyone has a gym within a 50 mile radius

              • 1 month ago
                Anonymous

                I know, I just think some dumbells and a pull up bar is the minimal

  13. 1 month ago
    Anonymous

    you know 1L=1KG right?
    If you ever run out of weight you can use water bottles for weight.
    I've made myself a concrete barbell to which I wielded some hooks to the sides and hang from there the water containers. I can get it to 100kg without much bulk.
    I mainly use it for bench press, bent over rows and bicep curls.

  14. 1 month ago
    Anonymous

    it is literally impossible to not be able to afford gym membership

  15. 1 month ago
    Anonymous

    those absolute stick handles is what's killing me

  16. 1 month ago
    Anonymous

    >pic
    SOVL

  17. 1 month ago
    Anonymous

    i like this design, handle is too thin but u can just weld pice of pipe on it and u're golden
    >it's already welded up, i'd have to cut it in half to slide pipe on handle now
    or cut pipe through it's length and patch it up on the handle - u won't lose any of geometry that way
    u do not need more weight than that, it is too heavy for you already - i use 6 kgs for everything and i really should be doing 5 or 4 but my design wasn't that neato and i would have to go for wrench (13mm) and i'm lazy
    piece of prop shaft will be perfect - just cut it to length - it will be about 2 kilos

    • 1 month ago
      Anonymous

      I have tube isolation foam pieces. I thought that i could maybe slip them onto the bar and that it would be enough to have a higher diameter.

      • 1 month ago
        Anonymous

        they are too heavy for anything but rows for u, foam won't work because u will have to over-grip it to be safe

        • 1 month ago
          Anonymous

          btw, they are too heavy for anything but rows for me also
          >u're weak?
          i can curl 50 kilos with strict form, i'm just smart enough not to do dumb shit

        • 1 month ago
          Anonymous

          Would tape work?

          btw, they are too heavy for anything but rows for me also
          >u're weak?
          i can curl 50 kilos with strict form, i'm just smart enough not to do dumb shit

          What exactly are rows?

          • 1 month ago
            Anonymous

            >What exactly are rows?
            type unilatral db row in youtube
            >Would tape work?
            it will get sticky, we know bot that person u're pretending to be can weld - fix the handle with most secure and elegant solution, weld some pipe on it or redo them from scratch - half an hour of work 😀

  18. 1 month ago
    Anonymous

    OP here. Update: made the bar diameter thicker using pvc pipes.

    • 1 month ago
      Anonymous

      Anon here. Why are you moronic and dont just buy a 50 euros set of adjustable dumbells instead of acting fricking mcguiver? If you are a 47kg twink you wont be able to lift those fricking 8kg you put together

      • 1 month ago
        Anonymous

        >muh consooom
        shut up israelite back to the furnaces you go

  19. 1 month ago
    Racist Tomboy Lover

    Those weights look awesome bro.

    >Bicep curls, hammer curls
    >Overhead press and lateral raises for shoulders
    >Pec flies, floor bench for chest
    >Tripod rows, shrugs for back and traps

    You won’t get very far with that much weight, especially on your traps and back. That being said, you are so light, and that amount of weight should let you see some real progress on your shoulders. Ganbatte!

  20. 1 month ago
    Anonymous

    actually kino.
    the greeks lifted with rocks, a lot of people maintain great physiques with nothing but calisthenics
    if you could only ever have 1 piece of equipment, I'd say make it a pull-up bar maybe throw in some gymnastics rings

  21. 1 month ago
    Anonymous

    Boy do basics ground exercises and forget weight at your level. Training with a sweater should count as weight at that point.

    Begin by using only your own body mass (buy a traction bar srly game changer).

    If you have a true public pool in your area (designed for swimming not to give a bath to minorities) go swimming. It's a very go exercices for the start. It's like a perfect gravity chamber.

    You can go far by just doing that (as you gain weigh you add naturaly weigh to your training).

    And eat something ! Go check your gust microbiota you problably don't absorb correctly what you eat.

    Raise that weigh to 55kg minimum and then come back.

    Also buy a scale like pic rel. You can find some for next to nothing. It will help you to follow your results.

  22. 1 month ago
    Anonymous

    OP here, thought that maybe I could get into some.sport. Climbing looks fun. Would it help?

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